Golden Beets with Hummus and Mint
Recipe by Danielle Lavallee
This golden beet salad has a lovely combination of flavors and textures
– sweet beets, garlicky hummus, crunchy chickpeas, and fresh pea shoots.
It feels like springtime on a plate.
Ingredients:
Four medium-sized golden beets
Homemade or store-bought hummus. For an easy oil-free hummus, try:
www.thewell-nourishedbrain.com/blog/oil-free-hummus1 can garbanzo beans
1 tsp chili powder
Salt
Pea shoots, microgreens, or other tender greens
Fresh mint (This really adds to the flavor of the dish, so I encourage you to add it if you can.)
To Make the Beets:
Scrub the beets well and trim off any long roots and the woody stem.
Place beets in a large stock pot and immerse fully in water.
Boil covered until you are able to pierce with a fork. Do not overcook.
Drain water and let beets cool.
Peel with a paring knife and cut into bite-sized cubes.
To Make the Crunchy Chickpeas:
Rinse one can of chickpeas.
Pour onto a cookie sheet lined with parchment or a silicone baking mat.
Top them with 1 tsp of chili powder and a good sprinkle of salt.
Bake at 400 until crisp (approximately 30-45 minutes).
Alternately, you can bake these in an air fryer at 400 for 15-20 minutes.
Watch them because they burn easily.
To Assemble Your Dish:
Spread a base of hummus and surround it with beets and greens.
Top this with thinly chopped mint and crispy chickpeas.
Serve immediately.
A Side Note on Pea Shoots
If you can find fresh pea shoots, I encourage you to try them. Not only are they delicious, with a fresh pea taste, they are little nutrient superheroes. They are super high in antioxidants, with anti-inflammatory and anticancer properties. They contribute to better cardiovascular health, aid in blood sugar regulation, and are helpful for individuals with anemia due to their high iron content. They are high protein, full of B vitamins, and a serving contains 50% of your needed daily vitamin C. For optimal freshness, I like to buy them still growing. In our local store, I can find them in a little pot next to the sprouts and wheat grass.
Yield: 4 servings
Nutrition Information: For a serving containing 4 tablespoons of store-bought hummus, 1 golden beet, a quarter can of garbanzos, 1 cup pea shoots, and 1 tablespoon fresh mint.
Calories: 374 Protein: 16.2 g Fat: 13.5 g Carbs: 35.2 g Fiber: 15.1 g Iron: 5.1 mg
Calcium: 119.1 mg Vitamin A: 37.1 IU Vitamin C: 31.3 mg Folate: 118.4 IU
Potassium: 741.5 mg Polyunsaturated Fat: 6.1 g Saturated Fat: 1.8 g
Omega-3 Fats: .4 g Trans Fat: 0 g Cholesterol: 0 mg
Nutrition information is an estimate. Data will vary according to the specific products and amounts used.
This dish makes a power-packed lunch or side dish. It provides 16.2 grams of protein and 15.1 grams of fiber (half your fiber needs for the day), and it is high in vitamin C, vitamin K, iron, copper, manganese, and potassium. If you are a beet fan, this one is for you.
Wishing you excellent health and happy eating!
🌱